Supplemental Training – Olympic, Strength and Endurance 10/29/14

By user | Endurance WOD, Olympic Lifting WOD, Strength WOD, Workout of Day (WOD) | 0 comment | 28 October, 2014 | 0

Olympic Training

A. Skill Heaving Snatch Balance 5-5-5-5
B. Skill Clean Grip Pause Pulls (3 seconds- low hang, hang, high hang + go)
C. Strength Romanian Deadlift 2-2-2-2 AHAP

Strength Training

A. Hang Clean and Jerk @ Body Weight (or 85% 1 RM, whichever is heavier) 5×3
B. 10×100 Meter Sprints, walking recovery
C. 4×200 Meter Sprint Rows, rest:work 3:1

Endurance Training

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar